Archives for July 2015

Mona Lisa

IMG_9389CrossFit WOD

“Mona Lisa”
5 Rounds for Time:
15 Toes-to-Bar
IMG_939220 Calorie Row
25 Wall Balls (20# M/14# W)

Strength Focus

Shoulder Press with bands and kettle Bells



Welcome to Mary! She is here to kick COPD in the a** and in just a few workouts is already seeing and feeling improvements in her breathing capability and her O2 efficiency! SO awesome to see her life improving right before her eyes. This is the result of relative intensity. What is intense for her is very different than others, but intensity is the key to improvement. Not more volume of work. Kick up the intensity of your output and you will see things occur in yourself that you never knew was possible. Mary can tell you.


Saturday:  We are taking a group up Mt. Humphreys Saturday morning!  Please come and join us for an Out of The Box experience!  We are meeting at the Basha’s grocery on Hwy. 180 (Fort Valley) at 6 a.m.

Sunday:  We have a friend visiting from San Diego, Nik Hawks.  He is one of the owners and developers of the delicious Paleo Treats we sometimes sell and he also donates annually to our AC2 fundraising competition for Steve’s Club Flagstaff.  He has offered to give a 45 minute presentation on the 7 Pillars of Paleo, to include education about things such as nutrition, sleep, stress, and working out.  It’s a bit last minute, but if anyone would be free and interested, he could give a talk at the gym at 11:00 on Sunday.  Please email me and let me know you could come so I would know if we have enough interest to make it a go.  I will confirm tomorrow that we are doing it, if I hear from at least 5 people.

Sign up for the Iron Athlete Strongman clinic on August 15th!  If you’re competing in the Havoc on the Mountain comp with the growing group of CFF athletes, this would be a great opportunity to learn safe use of a log and other awkward object lifting!


Also, a fellow athlete, Jessica Turner, is competing in the Stagecoach 100 3-person relay on September 26th. She is looking for 1-2 more people to join her. Anyone? Anyone? Email me and we will connect you with her!




Make up the work you missed in the last few days! Lots to choose from! CrossFit workouts, Strength Focus workouts, CORE/Rehab focus workouts… You name it, we got it goin’ on!


Our charter to helping each one of you minimize risk and maximize efficiency, how we make you better and safeguard your health = teaching you MECHANICS first, then getting you CONSISTENT, and finally, layering in INTENSITY in speed and load as we see you are capable.

1. Mechanics.
Mechanics refers to technique and one’s ability to move properly through fundamental movements (squat, press, deadlift, clean, snatch, etc.) This is our number one priority before moving onto any of the other two steps. In our case as CrossFiters we are trying to move ourselves and other objects as efficiently and effectively and safest way possible.  Without a solid base or foundation we cannot expect good consistency in movement.

Take the Snatch for example, extremely complex movement. It demands lots of mechanics and understanding of proper movement. But this all starts with the Overhead squat. You cannot expect to Snatch 135# if you can’t simply Overhead squat 125#. Some can argue, “actually yes I can” and rip the bar off the ground, but not the goal here. Go back to the books, get efficient with the Overhead mechanics then move on to step 2.

2. Consistency.
Now that you have worked on mechanics and understand what that means a little better we can move forward. Consistency – two different things here. You have to be consistent with the proper mechanics of the movements and consistent with performing them during workouts.

Moving well and correctly under a lighter load than you’re used to might be a good thing. Choosing competitor workouts over daily CrossFit workouts isn’t always what will get you to your goals quicker. Choosing a lighter weight for more consistent reps with proper mechanics is one hundred times better than moving a heavy load with bad mechanics. It is the proper CONSISTENT mechanics that will create the proper neurological patterns under light loads which therefore transfers to heavier loads (STRENGTH!)

3. Intensity.
The last one and what got all of us addicted to the cool aid. Intensity, this one is different for every single one of us. We all have abilities that are unique. But without proper mechanics or consistent movement DO NOT expect intensity to result in the correct way.

Take a look at Rich Froning for example. Every single movement he does is pretty damn perfect and efficient. His mechanics are spot on. And Consistency is pretty obvious seeing that he has won 4 back to back CrossFit Games titles. But it is because he is so good at mechanics and consistency that allows him to perform at the highest intensity possible every single time.

Now take all three of these concepts and execute them one by one. Proper mechanics and consistent movement will allow you to lift more weight, and perform MORE reps faster. Thus making you BETTER and STRONGER.

More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better RESULTS.


CrossFit Benchmark WOD – “Grace”IMG_9311
     *30 Clean and Jerks (135 lbs. / 95 lbs.)

Compare to – Dec 2014Oct 2014, April 2013, Oct 2012


Strength WOD – 
     *Find 1 Rep Max Overhead SquatIMG_9310




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Traci, Dustin, Liz and Becca stopped in for a WOD from CrossFit Oneonta!!


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AMRAP in 12 Minutes

5 Strict Pull-ups

10 Squats

15 Burpees

OTB Wednesday – July 29th!

It’s POOL TIME!  OTB Wednesday takes you to Wall Aquatic Center at NAU today!

Meet us at noon and get some great swim instruction from Ian!

NAU pool

Wall Walks for the KIDS!!!

3 TO 5 Rounds

10 Squats

3 Wall Walks

10 Box Jumps



Welcome Elizabeth To CrossFit Kids


“Midline of Steel”

4 Rounds NOT For TimeIMG_9237
25 Strict Ab-Mat Sit-Ups (arms crossed over chest)
25 Pausing Hip Extensions
25 Flutter Kicks
25 Banded Good Mornings
:25 L-Sit on Paralletes



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Monday Madness

Young Athletes Joining the Adult Class for “Helton”

3 Rounds

800m Run

30 Dumbbell Squat Cleans 50#/30#

30 burpees




CrossFit WOD – IMG_9160 IMG_9163

3 Rounds:
     800 Meter Run
     30 Dumbbell Squat Cleans (50’s/30’s)
     30 Burpees


Strength WOD – 
     Find a 1 Rep Max Push Jerk

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Dell and Steve dropped in for a class from 812 CrossFit in Columbus, Indiana
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